M ATT P EARCE

Attain fastest speed possible for your final race of the season Improve consistency and reduce the valleys by building a solid foundation On a good day, we can win, on a bad day we can win a medal Have the individual be the best they can be

Build a very large aerobic foundation (80%) to support a tall peak Once they get to Final Preparation change gears and let them race

Anaerobic Threshold/Fine Tuning Aerobic Power Aerobic Capacity

1012K6K30 WATTS TRAINING GRAPH

Build from the bottom up. Push from below for most of the year You want to provide just enough stimuli to elicit a response and see improvement. NB IF IT DEVELOPS QUICKLY IT CAN DISSAPPEAR QUICKLY Stay in touch with all training zones all year. Evaluate 2-3 zones every test period Need to be confident and patient- realise you wont be fast all year Every athlete may not be an Olympic champion, but every athlete can be much, much better than they are. Build the athlete, dont simply select athletes

Periodisation is breaking the rowing year in blocks that have specific training goals and complement each other Main elements for designing a programme are VOLUME, INTENSITY and SKILL DEVELOPMENT

Steady State/UT3-2 HR , 1-2mmols, R16-20 Hard Steady/UT1Most training in these HR , 2-3mmols, R19-24zones. Anaerobic Threshold/Lactate Threshold HR , 3-6mmols, R24-32 Race Intensity +/- HR 180+, 6+mmols, R32-40 Max Speed HR???, ???mmols, R40-44 NB: C OMBINATION OF SR, HR, S PEED DETERMINE YOUR TRAINING BANDS UT2 WILL NOT BE FULL PRESSURE EARLY ON IN THE SEASON BUT WILL DEVELOP INTO IT

Rowing Specific- (UT3-1, AT, VO2 Max, AN) Power- 1/2-Whole boat, Bungee, 3/1, str (R14-28) Weights- Strength 3-15 reps, Endurance reps Not rowing training Optimal to do a aerobic session after weights training 3 sessions are a lot unless they are varied in training Cross-Training Anything that is not rowing on the water should be considered cross-training because it does not have a direct link to the speed of the boat Most of the cross-training is done on the CII ergo Unless developing fitness, biking, running, swimming are a waste of time for TRAINING benefits for rowing

Time is the easiest way to assess stress on the bodies (not KMs) Determine when in the year do you have the MOST time. Assess how much time you have in peak time Determine when in the year you have the least time Assess how much time you have in valley time Determine when you need to be fastest in the season Estimate the amount of time you have 2-3 weeks before your final/primary race (stress needs to be greater than what they have done in the previous 2-3 week period) Establish what testing you will use to determine progress

Gradually increase the volume over time through early season Plateau volume or slightly decrease and increase length of intensity Largest volume is at 7-5 weeks before major competition 6 weeks out mini season of UT2/UT3 training 2 weeks from major competition decrease volume and increase short, intensive pieces

The year can be broken up in 3 training periods: Preparatory Phase Precompetitive Phase Competitive Phase

GENERAL PREPARATIONSPECIFIC PREPARATION weeks Emphasises strength training, flexibility and aerobic conditioning 60% of aerobic training is at or below the aerobic threshold in long, steady- state workouts of 60 or more Use cross training to alleviate boredom and prevent overuse injuries Technically it is ideal to work on specific skill development in the stroke 8-16 weeks Emphasises rowing-specific aerobic, anaerobic and power work Training volume increases Rowers do more work near the Anaerobic Threshold Cross training decreases to 10% of training Strength maintenance sessions 1-2 times per week in gym Technically it is ideal to work on overall skill of the rowing stroke

4-8 weeks Training volume peaks during the precompetitive phase and intensity continues to build Low-intensity aerobic threshold workouts continue to account for 60% of training time, but it includes intervals done just above and just below anaerobic threshold, with about 1 ¼ hours per week dedicated to race-pace intervals. Strength training in the weights room features full body maintenance sessions Generally strength training focuses more on water work and anaerobic sprint training Generally precompetitive camps would be held in this period

6-8 weeks (but could be longer) Design this phase first in the training programme as the lengths of the others depend on this one The goal of the competitive phase is to develop boat speed and rowing specific power About 31% of volume is dedicated to race-pace intervals, some of which can be done with minor races Race Pace is not meant to feel comfortable ever- You shouldnt train at race pace too much If you dont have the physiology for race pace, training on it for race prep wont do too much 6 weeks prior to major competition- A season within a season to avoid peaking too early

G.P. WEEKLY TOTALS MODEKMUT3-UT2UT1AT VO2 MAXANPOWWRUN 1X136370'84'54'0'1'4'120' %'S 78%13%8% 1% 16%19% TOTAL TIME 750' TOTAL AEROBIC 630' T10 no change or slight decrease T1 improvement or the same T6K improvement T2K improvement by 1-2% (4-6 over 2K) Conclusion: On the right track for this time of the year T10 improvement T1 improvement T6K no change T2k close to PB or same Conclusion: Too easy too often, check speeds and heart rates. R/R? Evaluating General Preparation

S.P. WEEKLY TOTALS MODEKMUT3-UT2UT1AT VO2 MAXANPOWWRUN 2-/2x174610'120'90'6'3'10'120' %'S 72%14%10%1% 12%???? TOTAL TIME 1000' TOTAL AEROBIC 850' T10 no change or slight decrease T1 improvement or same T6K improvement T2K improvement by 1-2% (4-6 over 2K) Conclusion: On the right track for this time of year T10 improvement T1 improvement T6K no change T2K close to PB or same Conclusion: Too easy too often, check speeds and heart rates. R/Rs? Evaluating Specific Preparation

C.P. WEEKLY TOTALS MODEKMUT3-UT2UT1AT VO2 MAXANPOWWRUN 4x/ '50'63'22'3' 90120' %'S 80%7%8%3%1% 10%???? TOTAL TIME 870' TOTAL AEROBIC 770' T10 no change T1 no change T2K improvement by 1% (1-2 over 2K) Conclusion: On the right track for this time of year. No CII training… T10 improvement T1 improvement T2K decrease Conclusion: Too easy too often, more side by side racing, R/R? Evaluating Competition Preparation

Always Be Building Increase volume, then intensity Beware of camps. You can end up with nowhere to go Beware of holidays. Stress individual commitment Think long term if possible. 2-4 year cycles Human element to coaching. Dont let the training programme dictate the training all the time Build in variety Test regularly, when it fits in the programme A rapid increase in volume and intensity though could lead to overtraining and injuries. Gradual path progression over time is therefore needed